This video shows a routine I learned in college when we swam dual meets at schools without a warm-up pool. A lot of guys would jog back and forth on the pool deck and do jumping jacks, but I found these swimming specific motions to be quite a bit more effective in preparing for a swim race. For a triathlon I do this routine after I have finished my bike/run warm-up and have gotten my wetsuit half way on. The wetsuit is helpful because it keeps your muscles warm, which is the point.
I used this dry-land warm-up routine last week before the Kirkland Triathlon, when the police wouldnâ€™t allow us to swim prior to the race start, and Iâ€™ve used it at races like Escape from Alcatraz and Treasure Island where even if you could get in for a warm-up, the water is so cold that it just doesnâ€™t seem worth it. Some people bring bands and do many of the same motions. I find thatâ€™s a hassle and just one extra thing to pack. You can make up for a lack in resistance simply by increasing the speed of your swimming movements.